So I got my body fat results and I am down 2.5% body fat over the last 4 months. My fear of gaining weight since ditching the scale was avoided as I remained the same weight.
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| Down 2.5%. You also see my lean mass has dipped down. This could be because I'm not eating enough or getting enough protein. Not sure, but I'm okay with my current lean mass. |
The person doing the testing recommends that "healthy" is at 19%, but I'm not going to try to get any lower. My goal for the next couple months is to maintain without counting calories and daily weigh-ins. And this is where I've been spending a lot of time thinking about where I ideally want to be (at 15%) and where my body operates optimally (probably close to where I am now). Optimally to me is where I exercise and eat right naturally; where I am able to see endurance and strength gains and eat to satiety and pleasure without gaining weight. Yes, I believe that I could get down to 15% body fat, but I don't think the mental and physical stress would be worth it because to get down to that number I would be obsessing over calories and protein intake, as well as obsessing over exercise. Of course, ideally I wouldn't have extra cushion on my love handles, lower abdomen, or inner thighs. I pinch my fat and ask myself is the effort and stress to try and get rid of you worth it? And right now the answer is: No, I can live with the fat if I can keep my sanity.
Next week, I am seeing my nutritionist where I do another weigh in. I think I've been even more lax over these last two weeks because I'm not even estimating calories. We shall see if my autopilot is functioning properly.
As far as meal planning: I honestly have been relying a lot on convenience and flying by the seat of my pants. I still do not go out for food, but I admit I've been abusing protein bars a little too much. I'm slowly adjusting to more cooked meals over the next couple weeks. As far as what I have made:
- Turkey meatloaf with brussel sprout salad
- Paleo Chicken Tetrazzini (without mushroom and coconut milk)
- Paleo Almond Butter Bread (I wanted a savory bread so I didn't add vanilla or sweetener. I have eaten it with different spreads,including blueberry chia jam, and turkey bacon!)
- Snack: Coconut/Greek yogurt/chia pudding (with strawberries), protein thin mint cookies (I made a single serving), almond banana bites (I quartered it for 4 servings), Greek Yogurt basil dip, and single serve cashew cream
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| I've been experimenting a lot with snacks lately. |
As far as my movement for the last two weeks: I have been trying to increase my deadlift and I am up to 130lbs, just a tad above my body weight. I also have been doing quick workouts more, like: this kettlebell workout and stairmaster intervals. I also keep doing different pushup variations (one handed on bosu, decline, incline, diamond pushups). I also had a dance performance last week which was super fun.
You can see that I've been a bit lax on tracking, but I'm still working out about 5 times a week. And I still feel strong. I feel good.
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